Shoulder rotation table stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder rotation table stretch )

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Name of exercise  Stretch shld ER sit
Other names of exercise Shoulder rotation table stretch
Description of exercise Shoulder rotation table stretch is a simple yet effective exercise to improve shoulder mobility and flexibility. It can be done on a table or any flat surface. To perform this exercise, sit on a table with your legs hanging off the edge. Place your hands on the table, slightly wider than shoulder-width apart. Slowly rotate your shoulders in a circular motion, first in a forward direction and then in a backward direction. Make sure to keep your arms straight and maintain a slow and controlled movement. This exercise can help to loosen tight muscles and increase range of motion in the shoulders. It is beneficial for individuals who experience shoulder stiffness or pain.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with side to table, arm directly out from side, elbow bent, as shown.
  • Gently bend forward.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Latissimus Dorsi, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved shoulder mobility
  • Increased range of motion
  • Reduced risk of injury
  • Improved posture
  • Strengthened shoulder muscles
  • Improved blood circulation
  • Increased flexibility
  • Reduced tension and stiffness in shoulders
  • Improved athletic performance
  • Improved overall upper body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Shoulder rotation table stretch exercise should be avoided if you have any existing shoulder injuries or pain. It can also be harmful if you have a history of shoulder dislocation or instability. If you experience any discomfort or pain during the exercise, it is important to stop immediately and consult with a medical professional.Additionally, if you have any underlying medical conditions such as arthritis or osteoporosis, this exercise may not be suitable for you. It is always important to consult with your doctor before starting any new exercise routine, especially if you have any pre-existing conditions.Lastly, if you are pregnant or have recently had surgery on your shoulder, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity. It is important to listen to your body and not push yourself beyond your limits to avoid further injury or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise.
  • Use a stable and comfortable table or surface.
  • Keep your shoulders relaxed throughout the exercise.
  • Do not force the rotation, move slowly and with control.
  • Stop immediately if you feel any pain or discomfort.
  • Keep your neck and spine in a neutral position.
  • Do not rotate your shoulders beyond your range of motion.
  • Engage your core muscles to support your spine.
  • Breathe deeply and evenly throughout the exercise.
  • Consult with a doctor or physical therapist if you have any shoulder injuries or conditions.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Bursitis
  • Shoulder osteoarthritis
  • Shoulder instability
  • Adhesive capsulitis
  • Shoulder dislocation

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    Frequently asked questions

     

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